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BoostcampPNG

Asians assemble

by Henry Park
1 athletes joined

Program Description

Main d disbanded the government in January in January in a very bad manner in a way which was very much the case for him

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    At Home
  • Program Length
    10 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 15, 2025 02:23
  • Last Edited
    Jun 18, 2025 07:57

Summary

Join the "Asians Assemble" program and embark on a transformative 10-week journey designed for strength and endurance. With five workouts each week, you'll engage in a mix of bodyweight and dumbbell exercises that target your chest, core, and legs, ensuring a balanced and effective routine. From push-ups to jump squats, each session is crafted to challenge your limits while building functional strength. Perfect for at-home training, this program empowers you to achieve your fitness goals with confidence and consistency. Get ready to assemble your best self!
Muscle Engagement
Front
Back
MuscleSet
Chest
18.9%
Triceps
16.4%
Abs
14.5%
Calves
12.6%
Front Delts
11.3%
Quadriceps
9.4%
Glutes
7.5%
Hamstrings
5.7%
Adductors
3.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
1
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
1
15 reps
RPE 6
5
Narrow Push Up
1
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Push Up
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6
@7
@8
@9
2
Standing Calf Raise
2 Sets
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6.5
@7
3
Oblique Crunch
2 Sets
15 Reps
@6.5
4
Abs Crunch (Bodyweight)
2 Sets
15 Reps
@6
5
Narrow Push Up
2 Sets
10 Reps
@8
6
Jump Squat
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@6
@7
@8
Day 2
1
Push Up
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6
@7
@8
@9
2
Standing Calf Raise
2 Sets
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6.5
@7
3
Oblique Crunch
2 Sets
15 Reps
@6.5
4
Abs Crunch (Bodyweight)
2 Sets
15 Reps
@6
5
Narrow Push Up
2 Sets
10 Reps
@8
6
Jump Squat
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@6
@7
@8
Day 3
1
Push Up
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6
@7
@8
@9
2
Standing Calf Raise
2 Sets
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6.5
@7
3
Oblique Crunch
2 Sets
15 Reps
@6.5
4
Abs Crunch (Bodyweight)
2 Sets
15 Reps
@6
5
Narrow Push Up
2 Sets
10 Reps
@8
6
Jump Squat
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@6
@7
@8
Day 4
1
Push Up
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6
@7
@8
@9
2
Standing Calf Raise
2 Sets
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6.5
@7
3
Oblique Crunch
2 Sets
15 Reps
@6.5
4
Abs Crunch (Bodyweight)
2 Sets
15 Reps
@6
5
Narrow Push Up
2 Sets
10 Reps
@8
6
Jump Squat
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@6
@7
@8
Day 5
1
Push Up
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6
@7
@8
@9
2
Standing Calf Raise
2 Sets
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6.5
@7
3
Oblique Crunch
2 Sets
15 Reps
@6.5
4
Abs Crunch (Bodyweight)
2 Sets
15 Reps
@6
5
Narrow Push Up
2 Sets
10 Reps
@8
6
Jump Squat
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@6
@7
@8